Broccoli, bok choy, brussels sprouts: what do they have in common? They’re all cruciferous vegetables that begin with the letter b!
Cruciferous vegetables (named for their tiny cross-forming flower petals) belong to the cabbage family. The family portrait includes everything from arugula to watercress—with cauliflower, collards, kale, kohlrabi, mustard greens, radishes, rutabaga, Swiss chard, and turnips in between.
Why so healthful? First their nutrients: beta carotene (which forms vitamin A), vitamin C, and varying amounts of calcium, iron, and folate. Second, cruciferous vegetables have a unique phytonutrient array that includes cancer-fighting indoles and isothiocyanates, and fiber.
Enjoy this three-cruciferous-veggie dish:
Garlicky Greens
- 1 tablespoon extra-virgin olive oil
- 3⁄4 cup sliced leek, white part only
- 1⁄2 cup chopped scallions (about 3), both green and white parts
- 1 tablespoon minced garlic (2 large cloves)
- 3 cups chopped kale
- 3 cups collard greens cut in 1⁄2-inch ribbons
- 1 cup chopped broccoli
- 5 cups fresh spinach
- 1 cup fat-free, reduced-sodium chicken broth
- Salt and freshly ground black pepper, to taste
Heat oil in a large, heavy skillet over medium-high heat. Add leek, scallions, and garlic. Sauté until leek is limp, about 4 minutes. Add kale, collards, and broccoli, stirring until wilted. Mix in spinach. Add broth and simmer, stirring occasionally, until greens are tender, about 15 minutes. Season to taste with salt and pepper. Makes 4 servings.
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